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  6. Chestnut vs. Sesame

Chestnut vs. Sesame — In-Depth Nutrition Comparison

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The main differences between chestnut and sesame

  • Chestnut contains less copper, iron, calcium, phosphorus, magnesium, manganese, zinc, vitamin B1, and vitamin B6 than sesame.
  • Daily need coverage for copper for sesame is 401% higher.
  • Chestnut is lower in saturated fat.

Food types used in this article are Nuts, chestnuts, european, boiled and steamed and Seeds, sesame seeds, whole, dried.

Infographic

Chestnut vs Sesame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +52.8%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +2019.6%
Contains more IronIron +741%
Contains more CopperCopper +764.8%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +535.4%
Contains less SodiumSodium -59.3%
Contains more ManganeseManganese +188.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Sesame
Sesame
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +532%
Contains more Vitamin B1Vitamin B1 +434.5%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +517.6%
Contains more Vitamin B6Vitamin B6 +239.1%
Contains more FolateFolate +155.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +18.4%
Contains more WaterWater +1353.1%
Contains more ProteinProtein +786.5%
Contains more FatsFats +3499.3%
Contains more OtherOther +528.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +3841%
Contains more Poly. FatPolyunsaturated fat +3895%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chestnut Sesame
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chestnut Sesame DV% diff.
Copper 0.472mg 4.082mg 401%
Iron 1.73mg 14.55mg 160%
Polyunsaturated fat 0.545g 21.773g 142%
Calcium 46mg 975mg 93%
Phosphorus 99mg 629mg 76%
Fats 1.38g 49.67g 74%
Magnesium 54mg 351mg 71%
Manganese 0.854mg 2.46mg 70%
Zinc 0.25mg 7.75mg 68%
Selenium 34.4µg 63%
Vitamin B1 0.148mg 0.791mg 54%
Fiber 11.8g 47%
Monounsaturated fat 0.476g 18.759g 46%
Vitamin B6 0.233mg 0.79mg 43%
Protein 2g 17.73g 31%
Saturated fat 0.26g 6.957g 30%
Vitamin C 26.7mg 0mg 30%
Vitamin B3 0.731mg 4.515mg 24%
Calories 131kcal 573kcal 22%
Folate 38µg 97µg 15%
Vitamin B2 0.104mg 0.247mg 11%
Potassium 715mg 468mg 7%
Vitamin B5 0.316mg 0.05mg 5%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Sodium 27mg 11mg 1%
Carbs 27.76g 23.45g 1%
Net carbs 27.76g 11.65g N/A
Sugar 0.3g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.022mg 0.388mg 0%
Threonine 0.071mg 0.736mg 0%
Isoleucine 0.079mg 0.763mg 0%
Leucine 0.118mg 1.358mg 0%
Lysine 0.118mg 0.569mg 0%
Methionine 0.047mg 0.586mg 0%
Phenylalanine 0.084mg 0.94mg 0%
Valine 0.112mg 0.99mg 0%
Histidine 0.055mg 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Chestnut
47%
Sesame
Minerals Daily Need Coverage Score
50%
Chestnut
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 16mg)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 6.697g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 54)
Which food is cheaper?
Chestnut
Chestnut is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.